Browse
Top articles
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
00:00
00:00
In this meditation, we'll train our brain to experience fulfillment, right here and right now, without changing anything other than what we focus on.
Let's start by settling into a comfortable posture. This could be sitting, it could be lying down and it could be standing. So notice what feels most comfortable for you today. And whatever posture you're in, allow the body to be wakeful, but also relaxed. If it's comfortable, you can invite your eyes to close.
And we'll start by taking one deep breath together. In through the nose. And slowly out through the mouth. Inviting that jaw to soften and relax. Letting the shoulders be at ease.
As well as the hands and the belly. Eventually letting the breath fall into its natural rhythm. It doesn't need to be deep. Just letting ourselves breathe naturally. And we'll start by collecting our attention at the breath.
Notice all the many different directions that might be going in right now and just starting to reign it in, collecting that attention in one place, the inhale and the exhale. And since the theme of today's meditation is going to be about gratitude, let's start where it's most simple and fundamental. The breath. As you're doing your awareness of breath meditation, try to infuse your awareness with a quality of gratitude, of appreciation that this body is breathing you. You don't even need to do anything.
You just get to watch it breathing. So for this, there doesn't need to be a conscious listing of why you're grateful for the breath. Instead, let it just be a soft appreciation that's infused into your awareness as you attend to the breath. Try this out for a few moments. So now that we've started to warm up our gratitude engine, let's actively reflect on things in our life that we're grateful for.
So take a few moments to let your mind run wild, ruminate about all the wonderful things that might be there in your life that may be you don't always reflect on. People, things you have, relationships. Really, let your mind have fun with this. And if you get caught in a loop of, well, there's nothing to be grateful for in my life. And ask yourself the question.
If there were something I could be grateful for, what would it be? And let, let the sense of gratitude just permeate your whole body. Go ahead and give it a shot. Lastly before we close, take some time to reflect on what you're grateful for about yourself. Your character, who you are, who you appreciate yourself to be. If you could pick one or two things that you appreciate about yourself, what would those things be? Take a moment to tune into that.
Okay. So we'll start to reorient yourself back into the space. You can wiggle all your fingers and toes. Eventually allowing the eyes to open. Gratitude is one of my favorite happiness hacks.
So as you go throughout today, see if you can infuse it more into your life. Thank you for your practice and I'll talk to you soon. Take care.
Gratitude: Your Happiness Hack
In this meditation, we'll train our brain to experience fulfillment, right here and right now, without changing anything other than what we focus on.
Duration
Your default time is based on your progress and is changed automatically as you practice.
Let's start by settling into a comfortable posture. This could be sitting, it could be lying down and it could be standing. So notice what feels most comfortable for you today. And whatever posture you're in, allow the body to be wakeful, but also relaxed. If it's comfortable, you can invite your eyes to close.
And we'll start by taking one deep breath together. In through the nose. And slowly out through the mouth. Inviting that jaw to soften and relax. Letting the shoulders be at ease.
As well as the hands and the belly. Eventually letting the breath fall into its natural rhythm. It doesn't need to be deep. Just letting ourselves breathe naturally. And we'll start by collecting our attention at the breath.
Notice all the many different directions that might be going in right now and just starting to reign it in, collecting that attention in one place, the inhale and the exhale. And since the theme of today's meditation is going to be about gratitude, let's start where it's most simple and fundamental. The breath. As you're doing your awareness of breath meditation, try to infuse your awareness with a quality of gratitude, of appreciation that this body is breathing you. You don't even need to do anything.
You just get to watch it breathing. So for this, there doesn't need to be a conscious listing of why you're grateful for the breath. Instead, let it just be a soft appreciation that's infused into your awareness as you attend to the breath. Try this out for a few moments. So now that we've started to warm up our gratitude engine, let's actively reflect on things in our life that we're grateful for.
So take a few moments to let your mind run wild, ruminate about all the wonderful things that might be there in your life that may be you don't always reflect on. People, things you have, relationships. Really, let your mind have fun with this. And if you get caught in a loop of, well, there's nothing to be grateful for in my life. And ask yourself the question.
If there were something I could be grateful for, what would it be? And let, let the sense of gratitude just permeate your whole body. Go ahead and give it a shot. Lastly before we close, take some time to reflect on what you're grateful for about yourself. Your character, who you are, who you appreciate yourself to be. If you could pick one or two things that you appreciate about yourself, what would those things be? Take a moment to tune into that.
Okay. So we'll start to reorient yourself back into the space. You can wiggle all your fingers and toes. Eventually allowing the eyes to open. Gratitude is one of my favorite happiness hacks.
So as you go throughout today, see if you can infuse it more into your life. Thank you for your practice and I'll talk to you soon. Take care.
Available everywhere.
Access on the web or in our mobile app.
Duration
Available everywhere.
Access on the web or in our mobile app.
Play in-app
Scan the following QR code with your camera app to open it on our mobile app
Already purchased?
Get Unlimited Access
A Mindfulness Plus+ subscription gives you unlimited access to a world of premium mindfulness content.
Email Missing
We couldn’t detect your email with the SSO provider you have selected.We are here to make a positive impact on the world. We never want to sell you something that hasn’t helped you live a better life. That’s why if you’re unhappy with any purchase from us, you have 30 days to get a full refund and your money back.
If you subscribed to Mindfulness Plus+ and are unhappy with your purchase, please get in contact with us within the 30-day period and we’ll refund your purchase.
Learn more about our Mindfulness Guarantee.
Mindfulness
We believe in a world where everybody has access to the life-changing skills of mindfulness.
Private Browsing
Congratulations on taking the first step towards a more mindful life! As a token of our appreciation, we want to offer you an exclusive opportunity to upgrade to Mindfulness Plus+ for a price you won't find anywhere else.
Mindfulness Plus+ is our premium membership that includes everything you need to learn mindfulness and keep practicing throughout all stages of life.
Take this exclusive offer to further your mindfulness skills and experience deeper levels of well-being.
Annual membership
$0
Just a small sample of the life-changing 5-star reviews we get on a daily basis.
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
Vidyamala’s tips on catching anger as it’s happening or about to happen are great - clear, practical, and doable.
- Vicoir
The little talks before the meditations are priceless. It's like I've found my peeps. The topics, the quotes, the goals—it all makes so much sense to me, things I want to be thinking and learning about. Most importantly, the meditations are kindness-centered, which I love. It feels like a new way to approach meditation.
- Lauren
Incredible, easy to navigate app. I would highly recommend this app to anyone who wishes to reduce stress and anxiety or simply as an aid to improve overall mental health.
- Kirtus
I love how the app gives me pointers to new things to explore.
- Lydia
So calm and soothing. I love the new bundle with Kelly Boys, she’s brilliant!
- EJ
Better than Headspace. I've had the paid version of both apps, and I must say I enjoy this one better.
- Gina, Plus+ Member
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
I am very new to meditation, and am so happy that my first introduction to it has been through this app
The first session was fantastic. I feel safe. And supported. Almost like having someone helping me through my difficult time. I’m very grateful for this app.
- Babi
You get a lot of useful tips for handling stress and anxiety in 'real life'.
- Joy
Highly recommend.
- Humanfrst
Kelly Boys is hands down the best. Everytime I click on one of her guided meditations I get excited for the calmness that lies ahead.
-
Claim your free access
Create a mindfulness account and we’ll unlock this premium session in your account forever.
7-Days free trial, cancel anytime.
Complete a few quick questions to make your own personalized mindfulness plan.